2008 Transformation Contest

All good plays start with a good plan.  I whipped out my play book and began planning my strategic offense this weekend.  It takes me quite a bit of time but the outcome is worth the effort. I must say that this week isn’t as creative as my past four weeks and I know it will get less as the finish line approaches.  I will be cutting more calories and carbs from the diet as the weeks go by.  Just a little warning: this could make me crabby.  I know you have seen those t-shirt “Warning: Bodybuilder on a Diet.”  LOL  Here is  sample of my diet for this week.

Monday January 21, 2008

5:00 cardio cruise 48 minutes
6:15 meal 1: ½ cup yogurt, ½ cup blackberries (I picked these this summer),  ¼ cup Almonds, and a protein shake made with one scoop IntraPro (Cal 443, Protein 36, Fat 18.25, Carbs 38.5)
9:00 meal 2: Protein shake (2scoops) ( cal 276, pro 48, fat 5, carbs 9)
12:00 meal 3: 2 cups mixed greens, 3oz turkey, ½ apple, 1 TBSP chopped pecans, 1 ½ TBSP craisins, 1Tbsp feta cheese, and 1 cup tomato soup (Cal 385, Prot 18, fat 10, Carb 9)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Legs, back, and calves (note: I posted my new program a few days ago)
6:30 meal 5: Grilled chicken breast and 1 cup broccoli (cal 172, pro 31.7, fat 1.7, carb 9.8)

Totals for Monday are Cal 1587  Protein 181.7, Fat 40, Carb 124.8  

Tuesday, January 22

5:00 cardio 52 minutes
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup raisins (Cal 348, Protein 30.6, Fat 4.8, Carbs 44.8)
9:00 meal 2: Protein shake with banana (2scoops) ( cal 386, pro 49, fat 5, carbs 38)
12:00 meal 3: Grilled chicken breast, 1 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 140.5, Prot 27.3, fat 1.7, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Weight training Chest, Shoulders, Arms, and Abs.  I will also do 20 minutes HIIT
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Totals for Tuesday: 1305.5 calories, 172.7 protein, 20.7 fat, 103.7 carbs

Wednesday, January 23
5:00 52 minutes of peak push cardio
6:15 meal 1: Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
9:00 meal 2: 3oz turkey, 1oz cheddar(low fat), and a pear ( cal 263, pro 19.2, fat 9.2, carbs 28.1)
12:00 meal 3: Grilled chicken breast and 2 cups mixed greens, 1.4 cup chopped tomato, ¼ cup cucumber, (Cal 287, Prot 22.9, fat 4.3, Carb 5.3)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 HIIT cardio 30 minutes
6:30 meal 5: Grilled turkey breast and 1 cup peppers and onions (cal 155, pro 17.87, fat 4.2, carb 11.9)

Total for Wednesday: 1292 calories, 155.9 protein, 27.7 fat, 63.3 carbs

Thursday January 24
5:00 50 minutes of steady moderate cardio
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, ¼ cup diced peach (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake (2scoops) ( cal 276, pro 48, fat 4.5, carbs 9)
12:00 meal 3: Tropical tuna  (Cal 190, Prot 19, fat 2.5, Carb 24)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Legs, back, and calves
6:30 meal 5: Lemon pepper salmon with 1 cup broccoli (cal 236, pro 30, fat 9.2, carb 4)

Totals for Thursday: 1340 calories, 173.5 protein, 26 fat, 85.5 carbs

Friday January 25
5:00 25 minutes of sprints
6:15 meal 1: 1 cup oatmeal, 1 scoop protein, 1/3 cup craisins (cal 327, pro 28.5 fat 4.3 carbs 39.5)
9:00 meal 2: : Protein shake + pear (2scoops) ( cal 386, pro 49, fat 5, carbs 58)
12:00 meal 3: Salmon and 1 cup broccoli  (Cal 236, Prot 30, fat 9.2, Carb 4)
2:30 meal 4: Protein shake (2 scoops) ( cal 276, pro 48, fat 5, carbs 9)
3:30 Chest, Shoulders, Arms, and abs and 20 minutes of HIIT
6:30 meal 5: grilled burgers (93/7 ground beef) and 1 cup salad

Totals for Friday: 1461 calories, 167.50 protein, 32.7 fat, 149.5 carbs

Saturday January 26
6:30 45 minutes of Yoga, bellydancing, or bootcamp
7:30 meal 1: 1 cup oatmeal, 1 scoop protein (cal 268, pro 27 fat 4 carbs 33.5)
10:30 meal 2: 1 cup cottage cheese ¼ cup pineapple ( cal 250, pro 26, fat 10, carbs 15)
1:30 meal 3: Homemade beef barley soup  (Cal 138, Prot 8.80, fat .72, Carb 22.5)
4:30 meal 4: Italian Tilipia and 1 cup broccoli ( cal 186, pro 24.9, fat 2.8, carbs 14.5)
7:30 meal 5: protein shake (138 cal, 24 pro, 2.5 fat, 4.5 carbs)

Totals for Saturday: 980 calories, 110.70 protein, 20.02 fat, 90 carbs)
Note: depending on how I feel, I may add an extra protein shake today.

Overall it doesn’t seem like a lot of food but I haven’t been hungry yet. I think the Cytolean helps a lot with that.  Feel free to state your opinion on the diet.  Oh and you may noticed that I have a lot of chicken in the beginning of the week. That’s because I have it on hand and refuse to go shopping again until Wednesday.  LOL   Beginning next week I will be adding more salads to help increase the fiber content without adding a lot of calories, carbs, and fats.  I am also working on increasing my water consumption.  Dean at Muscletech says I need more.  On another note I have not drank a soda since the start of this contest and I don’t miss them. Plus I don’t spend any money during the day now.  I save it to buy more Intrapro protein.  I seem to be going through a lot of it.  I am almost through the supply that Gaspari sent.